on Apr 8th, 2008Speed Training Exercises for old People
Common cause of declination of speed with growing age is reduction in mass and fibre (sarcopenia) of muscles. Generally, we suffer with 10% decline in muscles mass between 25 - 50 yrs age. This decline may go up to 45% by eighth decade. Besides thism with the growing age, we produce fewer hormones. Decreased muscles mass, reduced strength, less hormone production, reduced fibres, poor digestion, reduced flexibility and increased stiffness of joints result in decreased performance.  Two most important factors that reduce speed with increasing age are reduced stride length and increased ground touching period. Hill sprinting is the best speed training exercise to deal with both of these causes. This result in generating more force for calf muscles which enhances stride length and reduces ground touching period. With the grwoing age you shouldbecome more conscious about your ankle and lower limb strength. There are some specific exercises that help you to tackle the problems assciate with ankle and lower limb weakness.  Old sprinter’s ‘leg return style’ is found less dynamic in comparison to that of younger counterparts. To optimize power and momentum transference in next stride lower legs should be folded up to the butt quickly as well as powerfully. Perfection of this action relies on the strength of hip and back muscles. To maintian your speed, you shouldn’t let your leg travel in curvilinear path instead it should move straight forward. To correct this error, you can take help of hill speed training exercise.   Weight exercises are very important for old sprinters. Weight training also strengthens soft tissues of the body and also makes you more resistant to stress injury. You may perform some specific plyometric exercises also under the monitoring of you coach. Aerobic workouts during sprint training increase and maintain muscles capability to replenish useful phosphates. Some coaches have developed intense speed training exercise for proper GH release. Perform some of those but after proper selection. Â
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